hi guys i'm johnny from the PE tutor thanks for taking your time to watch today's mini
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so in today's video lesson we're going to be looking at the principles of training and
what these are are factors or considerations the performers or coaches need to make when designing
and implementing a training regime and we can split these principles of training into two main
categories we have a broader category which I like to call the fit principles and we have a
more specific category which I like to refer to as the spore view principles so what we're going
to do is go through each principle in turn saying what it is to then explain why it's important like
you will have to do in your exam and then give an example of it in practice so to start with we're
going to look at the fit principle how the fitt that stands for frequency intensity time and type
frequency this is how often we train frequency is an important factor for a performer or coach
to be considering because if we are training too regularly that could lead to injury or
overuse of certain muscles and joints another factor to consider is that if we are training
to regularly a performer might become bored with the certain regime that they are following and
as soon as boredom starts to set in motivation starts to drop effort levels start to drop and
training won't be as effective as it could be an example the frequency in someone's training
regime could be that a performer decides to wait train Monday Wednesdays and Fridays and they take
Tuesdays and Thursdays off and on Saturday and Sunday they leave available for performance in
this example the frequency of this performance training is three out of the seven days of the
week the second principle in the fits category is intensity intensity is the level of effort or
how hard the performers train now intensity comes in lots of different shapes and sizes
the easiest way for a performer or a coach to measure the intensity of their training is to
compare whatever activity they're doing to their 100% effort in that same activity intensity is an
important principle for a performer or a coach to consider the very greatly and working in different
intensity zones can cause different benefits and changes to occur in a performance body and their
fitness and at an elite level of performance to be making sure that the intensity in their
training sessions is similar to or matching the intensity that they're going to be experienced in
competitive situations so an example of intensity in training could be a sprinter who is conducting
weight training sessions if they were to be completing weighted squats they could look at
their 100% or their one repetition max and then compare that to what they're currently lifting if
they want to be increasing their power then they want to be working close to that 100% figure and
lifting the way for a few repetitions however if we take a 1500 meter runner and they were wanting
to be developing their muscular endurance they take their 100% figure but they'd only be lifting
between 60 and 80 percent of that weight but for more repetitions by altering the intensity
of a training session we can alter the effects or the benefits to a performance fitness our
next component of fitness in the fit category is time time nice and simple refers to the length of
sessions the length of work periods and the length of rest periods time is an important
principle for a performer or coach be considering because when tracked over a period of weeks and
months a performer can start or a coach can start to tweak the training regime to make it slightly
harder or slightly easier depending on their current results for example if a performer is
completing circuit training with six stations in their workout they can increase the the level of
work or the level of effort or the intensity of their training session by increasing the length
of time they spend on the station and decreasing the length of time they have to rest between each
station over time the performer can then see how much they've got better and the final principle in
the fits category is type there's a range of training types what if the former or a coach
needs to do is make sure that the ones that they select to include in their training regime are
and what I mean by relevant is that they match up to the competitive situation of the performer
is training for a performer may also consider the type of trainer that they include in order
to combat boredom or TD completing the same type of training over and over again is not
only going to limit the components of fitness that are being improved but it could also play
on the performers mindset and decrease their motivation an example of this could be a rower
instead of just performing continuous training on a rowing machine they might switch that up
and perform continuous training on a bike they might go out for a run they're still targeting
the same components of fitness but because they altered the type of training they're going to be
experiencing slightly different benefits in that same example though a roller will not want to be
doing just continuous training part of this board will demand power and speed from them as well so
their training regime should match this and they should be including things like weight training
plyometric training speed training so our second category of principles of training is the spoor
via category spoor via stands for specificity progressive overload rest recovery reversibility
variance individual needs and adaptation specificity is the concept that a performer
or coach needs to make a training session as the spoke to their needs as possible it's important
for training to be made specific to a performer so that they can be as effective as possible both
in training time to see the benefits that they require in their competitive situation so if we
take the example of a footballer we could have a defender the midfielder a striker a goalkeeper
all four of these performers are going to have slightly different needs in training and there's
regime or their schedules should reflect this so a striker who's more likely to be sprinting for a
ball chasing down players they're more likely to require Sprint's and speed training during their
sessions as opposed to a goalkeeper who needs more reaction and balanced training our second
principle within the sport category is progressive overload this is the idea the training is only
effective if we keep on turnin up difficulty or the intensity of training to keep on seeing those
results and benefits our body is very good at adapting to new stresses placed onto them so each
time we perform something in training which places stress on our body it finds a way to get better
to improve so that if it comes across that same stress again it's able to cope with it far better
so if we take sprinter for example who keeps on squatting the same weight on the rack every single
time their body's going to reach a plateau because their body's going to improve to the
extent that it can lift that weight but no more so to incorporate progressive overload means to
keep on ramping up the difficulty ever so slightly each time we see improvements occur by gradually
making training harder we gradually become better to cope with those slightly increasing demands
the next two principles are closely linked rest and recovery we need to allow time for our body
to rest in order for it to recover and be ready for the next training session if we ignore these
principles our body could become damaged over a sustained period of time physiologically our
muscles and our joints they could become strained or damaged which could affect our performance in a
competitive situation psychologically if we don't allow ourselves time to step away from training
it can become very repetitive very monotonous and that could affect motivation and drive to continue
an example of incorporating rest and recovery could be an elite athlete who takes the day off
after they just performed competitively our next principle of training in the sport via category is
reversibility this is the idea of use it or lose it if we don't train wrigley enough or hard enough
or overload ourselves progressively enough then our composure fitness start to reverse back to
what they were before we started training this is an important principle of training for a performer
or coach because they need to ensure that their training regime continually gets harder and
harder and includes enough training sessions for reversibility to be avoided completely otherwise
training is a waste of time an example of this could be a performer just finished their season
and they come into a one or two month period of lack of work in that one or two month period if
they're training drops or they don't keep up the demand that they placed on their body during the
season then they could actually see a reverse to what they were like before the season had
started all together our next principle V stands for variance variance is the idea that we need
to use a wide range of training types different activities different locations within our training
regime to keep ourselves interested to keep our body on its toes to make sure that we continually
progress it and make it develop how we want it to an example of this could be that for two weeks we
might train Monday Wednesday Friday but then to mix that up we might then train Tuesday Thursday
and then maybe a day that we get another example could be a performer whose weight training Monday
Wednesday Friday they then switch this up to then do prior metric training of a similar intensity
on those same days to keep their body on its toes to make sure that it's still progressing
and their motivation isn't affected our second to last principle I stands for individual needs
individual needs is an important principle for a performer coach to consider because every single
athlete be a novice beer expert is different training needs to fit around their current
livestock beer work be education be it child care and effective training regime incorporates all of
that and makes training possible it also needs to incorporate a performance goals if the training
sessions don't match up with what they want at the end or their end goal and they're not going
to want to turn up to training to put in the effort to see those results because they don't
want them so it's very important for a coach that sit down with a performer assess what
they want out of training to then design a series of sessions a series of workouts that will get in
to where they want to be if that want or desire isn't there the performance isn't going to apply
themselves maximally and get what they need to out of those training sessions an example of
this could be a novice performer who just wants to get into slightly better shape getting put onto an
elite training regime where they're expected to be up for two hours every morning between 5:00 a.m.
and 7:00 a.m. before work 100% effort the high intensity levels to see that rapid progression
that's going to turn them off training altogether instead what that performant would benefit more
from would be a gradual introduction to training that starts off at lower intensity a few days a
week at a time that suits them and finally we have a adaption within the spoor via category adaption
is the concept that a training regime isn't set in stone as a performer does improve or regress in
certain areas the training regime needs to match they're both the performer and the coach needs to
be bearing in mind that they might need to tweak certain aspects of that training regime for it to
better suit the performer as they progress for example if a performer picks up a slight injury
or an octoroon competitive situation the training regime should be adapted to make sure that they're
not causing any more damage to occur and in fact there is that period of rest and recovery built
into the regime for whichever part of their body was injured at the same time that might decide to
increase the level or quality of training in a different area to focus on something completely
different to what's injured in doing so training is still effective they're still seeing progress
happen but they're also allowing time for rest and recovery it could also be that their goals
changed something might happen during the season which means that they have to focus
on a particular area to improve that to stand a better chance of reaching their goal so to sum up
the principles of training we have two categories that fit category and the spore view category fit
standing for frequency intensity time and type and spore beer category standing for specificity
progressive overload rest recovery reversibility variance individual needs and adaptions I hope
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